Difference Between Isolation & Compound Exercises

Your goals will determine which exercises are best for you.

Choosing the best fitness plan to meet your goals efficiently can be a challenge, but if you learn about the characteristics of different exercises, the task becomes a bit easier. One important consideration of workout planning is whether to make use of compound exercises, isolation exercises or both. Each type of exercise has different benefits.

Definitions

Unlike many things in the world of exercise science, the general difference between isolation and compound exercises is simple. Isolation exercises, as the name suggests, target just one muscle or muscle group in isolation. Compound exercises target multiple muscle groups simultaneously. The muscle groups involved in compound exercises don't even have to be close together or have a similar function. For example, a compound exercise such as the deadlift recruits muscles across your entire body.

Weight Loss Benefits

If you're looking to lose weight, the difference between compound and isolation exercises can be quite significant. To lose weight, you need to burn more calories than you take in, so finding ways to efficiently burn large numbers of calories is ideal. When it comes to exercise, your body burns more calories when you move more muscles, so compound exercises may be better for helping you meet your weight loss goals.

Muscle Building

Both compound and isolation exercises challenge your muscles, providing the stimulus for recovery and growth. But compound exercises put more stress on your body, which results in the production of higher levels of growth hormone. According to research from the June 2009 issue of "The Journal of Clinical Endocrinology and Metabolism," growth hormone can help increase lean muscle mass and reduce body fat.

Eliminating Strength Imbalances

While the ability of compound lifts to work multiple muscles is advantageous in terms of efficiency, it can be a drawback in other respects. Unlike compound exercises, isolation exercises allow you to target specific muscles that may need more work compared to others. This allows you to even out strength imbalances and rehabilitate muscles weakened by inaction or injury. With isolation exercises, you don't have to worry about other muscles in the exercise taking a central role and depriving the weak muscle of a move's strengthening benefits.

References

• Los Angeles Times: Twice the Pain, but Bigger Gain
• Stack: Use Compound Exercises to Build Muscle Twice as Fast
• The Journal of Clinical Endocrinology and Metabolism: Testosterone and Growth Hormone Improve Body Composition and Muscle Performance in Older Men
• Body Recomposition: Isolation Exercise to Fix a Compound Exercise Stall – Q&A